{"id":3921,"date":"2015-03-10T09:52:43","date_gmt":"2015-03-10T14:52:43","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3921"},"modified":"2015-03-10T13:32:25","modified_gmt":"2015-03-10T18:32:25","slug":"week-3-8","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3921","title":{"rendered":"Week 3.8"},"content":{"rendered":"

WORKOUTS<\/strong><\/p>\n

Challenge WOD\u00a0<\/strong>(4 pts):<\/strong>\u00a0\u201cBowen<\/strong>\u201d
\n3 RFT:
\nRun 800 meters
\n7 deadlifts (275\/135)
\n10 burpee pull-ups
\nSingle arm kettlebell thrusters (53\/35), 14 reps (7 each arm)
\n20 box jumps (24\/20″)<\/p>\n

\"\"Silver Club version:\u00a0<\/strong>3 RFT: 400m run, 7 deadlift (115\/65), 9 burpee ring rows, 12 single arm thrusters (35\/18), 15 box step ups<\/p>\n

WOD 2: 15.2<\/strong> (2 pts for rounds 0:00-6:00, 3 pts if complete 6:00-9:00, 4 pts for completing anything after 9:00)
\nEvery 3 minutes for as long as possible complete:
\nFrom 0:00-3:00
\n<\/em>\u00a0 2 rounds of:
\n95-lb. overhead squats, 10 reps
\n10 chest-to-bar pull-ups<\/p>\n

From 3:00-6:00
\n<\/em>\u00a0 \u00a02 rounds of:
\n95-lb. overhead squats, 12 reps
\n12 chest-to-bar\u00a0pull-ups<\/p>\n

From 6:00-9:00
\n<\/em>\u00a0 \u00a02 rounds of:
\n95-lb. overhead squats, 14 reps
\n14 chest-to-bar\u00a0pull-ups<\/p>\n

Etc., following same pattern until you fail to complete both rounds.<\/p>\n

Silver Club version: <\/strong>Following the same pattern, begin with 6 overhead squats (65\/35) and 6 jumping pull-ups; add 2 reps every 3 minutes.<\/p>\n

WOD 3\u00a0<\/strong>(3 pts):<\/strong>
\n10 RFT:
\n5 front squats (185\/95)
\n5 handstand push-ups\u00a0<\/strong><\/p>\n

 <\/p>\n

Edstone WOD 1\u00a0<\/strong>(3 pts):<\/strong><\/strong>
\n4 RFT:
\n400m run
\n25 kettlebell swings
\n
\nEdstone WOD 2\u00a0<\/strong>(3 pts):<\/strong>
\n3 Tabata intervals of:
\nsquats
\npush-ups
\nsit-ups<\/p>\n

Finish with a 1 mile run<\/p>\n

<\/h4>\n

STRENGTH (1 pt each):<\/h4>\n

SWOD 1\u00a0<\/strong>(3 points)
\n<\/strong><\/p>\n

3 position snatch (1x high hang+1x hang+1x floor): 5 rounds \u2013 Every 2 minutes, complete:<\/p>\n

-1x 3 position snatch (Round 1 = 75%, rd 2-3 = 78%, rd 4-5 = 80%\u2026or max for the day)<\/p>\n

Part 2: Snatch push press: 81%x5x5 sets. Percentages taken off your 1 RM snatch.<\/p>\n

Core:\u00a0<\/strong>3-4\u00a0rounds:
\n1)\u00a05x Sotts press (Snatch grip behind the neck)
\n-rest\u00a060 seconds
\n2) 15x banded good morning
\n-rest\u00a060 seconds
\n3) 3x max height box jump
\n-rest\u00a0as needed<\/p>\n

SWOD 2:\u00a0\u00a0<\/strong>Front Squat 5\u00d73<\/strong><\/p>\n

SWOD 3:<\/strong>\u00a0Deadlift 5\u00d71<\/p>\n

\u00a0<\/strong><\/p>\n

ENDURANCE<\/strong><\/h4>\n

EWOD 1\u00a0<\/strong>(1 pt):\u00a0<\/strong>Short interval: Run: 4 rounds of 90s on, :60s off<\/strong><\/p>\n

EWOD 2<\/strong>\u00a0<\/strong>(2 pt):<\/strong>\u00a0Long interval: Run: Repeat 800m, recover 2:00 until form\/pace deteriorates<\/strong><\/p>\n

EWOD 3\u00a0<\/strong><\/strong>(2 pts):<\/strong>\u00a0Choose ONE of the following\u00a0<\/em>
\nBike: 10M @ 80%
\nRun: 5k @ 80%
\nRow: 10k @ 80%
\nRuck: 2k @ 80%<\/p>\n

 <\/p>\n

GYMNASTICS\u00a0<\/strong>(1 pt each)<\/strong><\/h4>\n

GWOD 1<\/strong>:\u00a0<\/strong>For QUALITY (2pts)
\n5 ROUNDS:
\n20\u00a0Hollow Rocks<\/a>\u00a0\"\"<\/a>
\n30\u00a0Superman Rocks<\/a>\u00a0\"\"<\/a><\/p>\n

GWOD 2<\/strong><\/strong>:<\/strong>\u00a0FLEXIBILITY:
\n3 ROUNDS:
\n10\u00a0Squats<\/a>\u00a0\"\"<\/a>
\nHold bottom of\u00a0Squat<\/a>\u00a0\"\"<\/a>\u00a01 minute
\n10\u00a0Sit Up to Straddles<\/a>\u00a0\"\"<\/a>
\nHold bottom of\u00a0Pancake Split<\/a>\u00a0\"\"<\/a>\u00a01 minute<\/p>\n

GWOD 3:\u00a0<\/strong>PRACTICE for 10 minutes:
\n<\/a>Forward Roll<\/a>\u00a0\"\"<\/a>\u00a0to \u00a0Pistol<\/a>\u00a0\"\"<\/a><\/p>\n


\n<\/a><\/p>\n

<\/strong>MOBILITY (1 pt each)
\n<\/strong><\/h4>\n

MWOD 1<\/a>:<\/strong>\u00a0 Anterior Neck<\/strong><\/p>\n

MWOD 2<\/a><\/strong>:\u00a0 Ankle<\/p>\n

MWOD 3<\/a>\u00a0<\/strong>: Hip Capsule<\/p>\n

2 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

WORKOUTS Challenge WOD\u00a0(4 pts):\u00a0\u201cBowen\u201d 3 RFT: Run 800 meters 7 deadlifts (275\/135) 10 burpee pull-ups Single arm kettlebell thrusters (53\/35), 14 reps (7 each arm) 20 box jumps (24\/20″) 2 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,3,192,220,10,7,8,9],"tags":[285,204,25,150,154,27,256,286],"class_list":["post-3921","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-endurance","category-silver-club","category-your-wods","category-gymnastics","category-mobility","category-strength","tag-15-2","tag-800m-run","tag-box-jump","tag-burpee-pull-up","tag-chest-to-bar-pull-up","tag-deadlift","tag-kettlebell-thruster","tag-overhead-squats"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3921","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3921"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3921\/revisions"}],"predecessor-version":[{"id":3925,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3921\/revisions\/3925"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3921"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3921"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3921"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}